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We can get ALL of our Calcium from foods. We need 1200-1500 mg daily, especially if we have not been getting that much for years. Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.
Your body can absorb only 500-600 mg of Calcium at each meal. Therefore you must spread out your calcium over 3 meals a day. Do NOT exceed 2,000 mg Calcium daily. Too much Calcium can be bad for kidneys or heart.
Chart of common foods high in Calcium in mg (adapted from the USDA website):
Milk (skim to whole) 8oz 300
Milk on cereal (often only 4 oz) 150
Almond or Soy Milk 8 oz 300
Yogurt (regular) 4 oz 200
Yogurt (Greek) 6 oz 200
American cheese 1 oz slice 150
1 oz Swiss or Provolone 225
1 oz Cheddar or Mozzarella 200
8 oz (1 cup) Low-Fat Cottage cheese 200
“Calcium Added” Orange Juice 8 oz 300
1 cup cooked Collard greens 350
1 cup Black Eyed Peas 210
1 cup cooked Kale or Okra 175
3 oz Ocean Perch or Halibut 100
Fish Sandwich with Cheese 175
3 oz canned Sardines bone-in 375
½ cup Ice Cream 75
1 oz Almonds 75
1 cup boiled Broccoli 50
Double Cheeseburger with bun 300
Double Hamburger with bun 100
1 slice 14” Pepperoni & Cheese Pizza 175
Egg, Cheese, Canadian Bacon, on English Muffin 250
Egg, Cheese, Bacon, Croissant 150
Nutri-Grain Cereal Bar 200
1 serving Total brand Cereal 1000 but you can only absorb 5-600